We enlisted the help of trainer Veronica Wallington from Bottoms Up! fitness and besties Natalie and Steph to show you how it’s done. All you need is one bestie and a pretty space to train.
This one needs no explanation. Take it in turns carrying and choose a flat path with a slight incline to help work those thighs and engage your core. Choose a short distance (10-15 metres is ideal) and piggyback your mate up and back down. Speed is not the aim of this exercise, so take it slow if you’re struggling.
Tip: For the partner who is carrying, it’s important to stay as upright as possible and always have weight even in the legs. Engage abs to stop rounding through the back.
Push-up hand claps
Start in the push-up position with your heads facing each other, about 30cm apart. Together, lower into the push-up and return to starting position. Once both are back in starting position, high five each other with opposite hands.
Tip: Keep abs engaged, try not to dip or bend your lower back or stick your bottom up in the air too much. If you need to, you can do the push-up on your knees.
Sit-up hand claps
Begin in the seated position with feet interlocked to help keep you in position. Now do a sit-up by lowering onto your back and then curling up through the spine. Once you’re both back up in the seated position, double high five your partner.
Tip: Try not to round through your back, keep chest open and shoulders back throughout the sit-up.
Either you or your bestie needs to start down in high plank position, with abs engaged and hands flat on the ground directly under shoulders. Whoever is standing then grabs their ankles and, together, walk forward, with the partner on the ground only using their hands. See? The wheelbarrow.
Tip: When it’s your turn to be the wheelbarrow, keep your abs engaged, try not to dip or bend your lower back or stick your bottom up in the air too much.
Lateral squat jumps
Stand facing opposite your bestie about a metre apart. Together, lower into a squat position and perform a sideways moving jump squat, each moving to your right. The aim is to move in the opposite direction (in unison) for 10 sideway-squat jumps and then move back to the middle.
Tip: When you squat, make sure you land with your knees bent but not sitting past your toes. Keep chest open and shoulders back.
30-second handstand hold
This exercise is perfect for anyone who loves to cartwheel or handstand. While one of you performs a handstand, hold the other person carefully holds the handstander’s ankles for stability and watches the clock. Hold the handstand for 30 seconds and switch.
Tip: Keep as straight as you can through your back when doing the handstand.
Lie on the ground while your buddy stands behind you with her feet either side of your head. Hold on to her ankles and raise your legs up, keeping them as straight as possible. It’s your bestie’s job to push your legs away from them towards the ground BUT before they get there you’ll use your incredible core strength to stop them a few inches short and raise them back up again.
Tip: Make sure your core is switched on and your back stays as close to the ground as possible throughout the movement. If you’ve got a weak lower back, keep your knees a little bent.